A) Warm Up
Row 3 min
2x Between the posts
- inch worm
- knee pulls
- Quad stretch
- Hamstring stretch
Then:
1 min thoracic roll
Scap Activation
B) Strength
4 x 4 Push Press (@95%, 100%, 105%, 110% of strict press)
C) Met-con
1000 m row
then
21-18-15-12-9
KB swing (55/35/24)
Goblet Squat (55/35/24)
Accessory Work:
3 x 10 ring rows
3 x 5 banded transitions https://www.youtube.com/watch?v=IbEUM6KQNzg
Recommended Mobility:
Roll Quads
Couch Stretch
Pigeon
Runner’s Lunge
Thoracic Roll
